Hack squats

Oblique Muscle Pain

Vertebra Os coxa

Sacrum Femur

Patella

Patellar ligament

Tibia

Fibula

Quadriceps

Abdominal External Oblique Muscle

External oblique Gluteus medius Iliopsoas Tensor fascia

Vertebra Os coxa

Sacrum Femur

Vastus lateralis Rectus femoris Vastus medialis

Patella

Patellar ligament

Tibia

Fibula

Pectineus Adductor longus

Sartorius Biceps femoris Gastrocnemius, medial head Tibialis anterior

Soleus

Extensor digitorum longus Peroneus longus Soleus Peroneus brevis

Quadriceps

External oblique Gluteus medius Iliopsoas Tensor fascia

Stand with the legs straight and feet slightly apart, back against the back pad, and shoulders positioned under the shoulder pads. (Hack refers to a "yoke." The pads are reminiscent of the collar placed around the neck of draft animals.):

• Inhale and release the safety catch. Bend the knees, then return to the initial position.

• Exhale at the end of the exercise.

This movement focuses the effort on the guadriceps. The more the feet are forward, the more the gluteal muscles will be used. To protect the back, contract the abdominal core, which eliminates lateral movement of the pelvis or cervical spine.

Chimpanzee Muscle

BIPEDAL ADAPTATION

CHIMPANZEE

BIPEDAL ADAPTATION

In the chimpanzee, our closest relative, the well-developed torso is paired with an underdeveloped gluteus maximus, which makes raising the trunk and standing erect difficult and causes an awkward two-footed gait.

The human is the only primate who has completely adapted to walking upright on two legs. Besides the well-developed gluteus maximus, the entire human structure has adapted to walking on two legs. For example, the torso is relatively small, which makes holding it erect easier, and, unlike the gorilla or chimpanzee, humans can lock the knee joint when it is extended, which makes standing much less tiring.

CHIMPANZEE

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